October 20, 2020 at 2:56 am #9051
My next question:
My body doesn’t like sudden changes in intensities and mileage but seems to cope better once I get up mileage slowly so I was thinking of a continuation of the long run of the marathon plan (4 weeks to the end) even though my next plan will be a half marathon (in 7 weeks time).
I know I would like to do a marathon a year so would like to keep the long run in but how to cycle it weekly into the half marathon plan. Right now I am doing only 50 to 60km a week and want to hold that for a couple of months before I attempt to move up to the 70km for a more gradual climb.
I know to watch the balance of the 80/20 rule and fine with that aspect because I assume the long run is the 20% even in zone 2.
I also will be taking a least the following week or 2 off running after the marathon so might just stick with bike commute or cross train on the elliptical to give the body a break.
Is there some sort of rule that the long run should only be a percentage of the weekly mileage total?
The first few weeks of the half marathon plan long run is only 9, 12, 9, 16 for example so I was thinking more doubling those numbers but limit it to the 32km mark and adjust the 80/20 rule with some bike commutes to and from work or what ever is needed.
I had heard the value to the body to run over the 2 hour mark is of great benefits.
Could you give some direction on this?
AlanOctober 20, 2020 at 8:24 am #9055David WardenKeymaster
I hope I understand the questions, I think there are just two questions here as you adjust your HM plan to accommodate longer runs to stay marathon ready:
1. Is there a rule that long run should be % of total mileage?
2. Benefits of running over 2 hours.
First, there are several apocryphal rules around % of the long run relative to total weekly miles. I’ve heard it must be more than 30%, or it must be less than 40%. I don’t agree with these rules, or at least I’m not aware of any empirical data around these %’s.
Second, yes, over 2 hours is beneficial, and essential, for marathon training. 2.5 hours is the sweet-spot, and 3 hours is an upper limit. You just can’t recover quickly enough from a >3 hour run for the next week.
DavidOctober 20, 2020 at 9:11 am #9057
So my 1st question would be, how to keep the marathon long run in my half marathon plan?
For example the 1st 3 weeks they drop in distance significantly but I prefer to keep running long. Could I just double them remembering some adjustments to ensure the 8020 rule is abided by.
And 2. The long run is the 20% portion even though it might be a zone 2?
AlanOctober 20, 2020 at 4:38 pm #9064David WardenKeymaster
For weeks 1, 2, 4, and 5, add 30 minutes to the RL workout each week-end. For week 7, 8, 10, 11, and 13 add 45 minutes to the long run. This extra time can be added at the beginning, middle, or end of the run.
In regards to intensity distribution, the perfect solution would be to add that extra time using the 80/20 ratios. So, on a run where you added 30 more minutes, 6 minutes (20%) would high to moderate intensity. In a run where you add 45 minutes, 9 minutes would be moderate to high.
Frankly, I’d just add the 30 and 45 as Zone 2 and not worry about it, since this is more of a custom maintenance plan for you.
DavidOctober 21, 2020 at 3:14 am #9067
David that’s perfect. Thanks a ton.
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